This can be a reader-friendly overview of Manganese. For extra particulars, see our well being skilled reality sheet on Manganese.
What’s manganese and what does it do?
Manganese is a mineral that your physique wants to remain wholesome. Your physique makes use of manganese to make vitality and shield your cells from injury. Your physique additionally wants manganese for sturdy bones, copy, blood clotting, and a wholesome immune system.
How a lot manganese do I would like?
The quantity of manganese you want depends upon your age and intercourse. Common day by day advisable quantities are listed beneath in milligrams (mg).
|Life Stage||Really useful Quantity|
|Delivery to six months||0.003 mg|
|Infants 7–12 months||0.6 mg|
|Youngsters 1–3 years||1.2 mg|
|Youngsters 4–8 years||1.5 mg|
|Boys 9–13 years||1.9 mg|
|Ladies 9–13 years||1.6 mg|
|Teen boys 14–18 years||2.2 mg|
|Teen ladies 14–18 years||1.6 mg|
|Grownup males||2.3 mg|
|Grownup ladies||1.8 mg|
|Pregnant teenagers and ladies||2.0 mg|
|Breastfeeding teenagers and ladies||2.6 mg|
What meals present manganese?
Many meals comprise manganese. You will get advisable quantities of manganese by consuming a wide range of meals, together with the next:
- Entire grains, similar to brown rice, oatmeal, and whole-wheat bread
- Clams, oysters, and mussels
- Nuts, similar to hazelnuts and pecans
- Legumes, similar to soybeans and lentils
- Leafy greens, similar to spinach and kale
- Some fruits, similar to pineapple and blueberries
- Many spices, similar to black pepper
What sorts of manganese dietary dietary supplements can be found?
Manganese is accessible in lots of multivitamin/multimineral and different dietary dietary supplements. Dietary supplements comprise many types of manganese, similar to manganese sulfate and manganese aspartate. Scientists don’t know whether or not any type of manganese in dietary supplements is best than some other type.
Am I getting sufficient manganese?
Most individuals in the USA get sufficient manganese from the meals they eat.
What occurs if I do not get sufficient manganese?
Manganese deficiency may be very uncommon in the USA. A deficiency would possibly trigger the next signs:
- Weak bones and poor development in kids
- Pores and skin rashes and lack of hair coloration in males
- Temper adjustments and worse premenstrual ache than regular in ladies
What are some results of manganese on well being?
Scientists are learning manganese to know the way it impacts well being. Listed here are some examples of what this analysis has proven.
Bone well being
You want manganese together with different minerals and nutritional vitamins for wholesome bone formation. However extra analysis is required to know the function of manganese in sustaining or enhancing bone well being.
You want manganese to assist break down the starches and sugars that you simply eat. However its impact on the danger of diabetes is unknown. Extra analysis is required to know whether or not manganese performs a job within the improvement of diabetes.
Can manganese be dangerous?
Research haven’t proven any hurt from the manganese in meals and drinks. However some individuals have developed manganese toxicity by consuming water containing very excessive ranges of manganese. One other reason for manganese toxicity is inhaling giant quantities of manganese mud from welding or mining work.
The signs of manganese toxicity embrace tremors, muscle spasms, listening to issues, mania, insomnia, melancholy, lack of urge for food, complications, irritability, weak point, and temper adjustments.
Folks mustn’t eat extra manganese than the higher limits from meals, drinks, or dietary dietary supplements except their healthcare supplier recommends doing this.
The day by day higher limits for manganese embrace intakes from all sources—meals, drinks, and dietary supplements—and are listed beneath.
|Delivery to six months||Not established|
|Infants 7–12 months||Not established|
|Youngsters 1–3 years||2 mg|
|Youngsters 4–8 years||3 mg|
|Youngsters 9–13 years||6 mg|
|Teenagers 14–18 years||9 mg|
|Pregnant and breastfeeding teenagers||9 mg|
|Pregnant and breastfeeding adults||11 mg|
Does manganese work together with medicines or different dietary dietary supplements?
Manganese isn’t recognized to work together or intervene with any medicines.
Inform your physician, pharmacist, and different healthcare suppliers about any dietary dietary supplements and prescription or over-the-counter medicines you’re taking. They will inform you if the dietary dietary supplements would possibly work together together with your medicines or if the medicines would possibly intervene with how your physique absorbs, makes use of, or breaks down vitamins, similar to manganese.
Manganese and healthful consuming
Folks ought to get most of their vitamins from meals and drinks, in response to the federal authorities’s Dietary Pointers for People. Meals comprise nutritional vitamins, minerals, dietary fiber, and different parts that profit well being. In some circumstances, fortified meals and dietary dietary supplements are helpful when it’s not potential to satisfy wants for a number of vitamins (e.g., throughout particular life levels similar to being pregnant). For extra details about constructing a wholesome dietary sample, see the Dietary Pointers for People and the U.S. Division of Agriculture’s MyPlate.
The place can I discover out extra about manganese?
- For extra details about manganese:
- For extra data on meals sources of manganese:
- For recommendation on selecting dietary dietary supplements:
- For details about constructing a wholesome dietary sample:
This reality sheet by the Workplace of Dietary Dietary supplements (ODS) offers data that ought to not take the place of medical recommendation. We encourage you to speak to your healthcare suppliers (physician, registered dietitian, pharmacist, and so on.) about your curiosity in, questions on, or use of dietary dietary supplements and what could also be greatest on your total well being. Any point out on this publication of a particular services or products, or advice from a corporation or skilled society, doesn’t signify an endorsement by ODS of that product, service, or professional recommendation.
Up to date: March 22, 2021 Historical past of adjustments to this reality sheet